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16 Week Beginner Marathon Training Plan

Author

Sara Crawford

All plans by this Coach

Length

16 Weeks

Plan Description

Perfect plan for the first time marathoner! Zones can be rate of perceived exertion or heart rate based.

3-4 days running per week. Begins at ~19 miles per week. Maximum of 39 miles in a week.

Strength training included, 2 days per week. Optional bike and swim cross training, 2-3 days per week.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
0:07 hrs 1:00 hrs
Bike x2
0:56 hrs 0:30 hrs
Strength x2
1:16 hrs 0:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
0:07 hrs 1:00 hrs
Bike
0:56 hrs 0:30 hrs
Strength
1:16 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.


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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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